Fermented TempehVSCottage Cheese (Full Fat)
Fermented Tempeh has 8.3g more protein per 100g than Cottage Cheese (Full Fat) — 19.9g vs 11.6g per 100g (USDA). For those watching their calorie intake, Cottage Cheese (Full Fat) offers only 102.921 calories per 100g compared to 195 calories in Fermented Tempeh. Cottage Cheese (Full Fat) provides complete protein with all essential amino acids, while Fermented Tempeh should be combined with complementary proteins for optimal nutrition. In terms of protein efficiency (protein per calorie), Cottage Cheese (Full Fat) delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Fermented Tempeh | Cottage Cheese (Full Fat) |
|---|---|---|
| Protein | 19.9 g | 11.6 g |
| Calories | 195 kcal | 103 kcal |
| Total fat | 11.4 g | 4.2 g |
| Carbohydrates | 7.6 g | 4.6 g |
Fermented Tempeh
Cottage Cheese (Full Fat)
How does Fermented Tempeh compare to Cottage Cheese (Full Fat)?
Fermented Tempeh has 8.3g more protein per 100g than Cottage Cheese (Full Fat) — 19.9g vs 11.6g per 100g (USDA). For those watching their calorie intake, Cottage Cheese (Full Fat) offers only 102.921 calories per 100g compared to 195 calories in Fermented Tempeh. Cottage Cheese (Full Fat) provides complete protein with all essential amino acids, while Fermented Tempeh should be combined with complementary proteins for optimal nutrition. In terms of protein efficiency (protein per calorie), Cottage Cheese (Full Fat) delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Fermented TempehWith 19.9g of protein per 100g, Fermented Tempeh provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Cottage Cheese (Full Fat)At only 102.921 calories per 100g, Cottage Cheese (Full Fat) allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Cottage Cheese (Full Fat)Cottage Cheese (Full Fat) offers the best protein-to-calorie ratio, delivering 11.6g of protein for just 102.921 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Fermented TempehFermented Tempeh is the clear choice for vegetarians and those seeking plant-based protein sources. Pair it with grains or other legumes to ensure complete amino acid coverage for optimal protein utilization.
Low-Carb & Ketogenic Diets
Cottage Cheese (Full Fat)With only 4.6g of carbohydrates per 100g, Cottage Cheese (Full Fat) fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Fermented TempehFor everyday fitness enthusiasts seeking balanced nutrition, Fermented Tempeh offers a good protein content at 19.9g with 195 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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